Your Body is a Barbell (How to do it?)
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Your Body is a Barbell (How to do it?)
Upon the suggestions of numerous posters here, I looked up "Your Body is a Barbell" by Alwyn Cosgrove. I found the article, read it, and am convinced that it's worth a shot. However, I'm new to weight lifting and have trouble understanding a lot of the terms, exercises, and abbreviations. Where could I get it all broken down for beginners?
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HOUSTON TEXAN
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Thanks.
http://www.elitefts.com/documents/body_barbell.htm
Workouts
Lower Body
A1: Bulgarian split squat: 2 sets x AMRAP each leg @ 333, 30 sec rest
A2: Hip thigh extension: 2 sets x AMRAP each leg @ 333, 30 sec rest
B1: Partial co-contraction lunge: 2 sets x AMRAP each leg @ 333, 30 sec rest
B2: Step-up: 2 sets x 15-20 each leg @ 201, 30 sec rest
C1: Single leg partial squat: 2 sets x 15-20 each leg @ 333, 30 sec rest
C2: Single leg RDL: 2 sets x 15-20 each leg @ 333, 30 sec rest
D1: Single leg squat: 2 sets x AMRAP each leg @ 303, 30 sec rest
D2: Single leg deadlift: 2 sets x AMRAP each leg @ 303, 30 sec rest
Upper Body
A1: ‘T’ push-ups, left arm: 2 sets of 15 reps @ 211, 30 sec rest
A2: Inverted row: 2 sets of AMRAP @ 211, 30 sec rest
A3: ‘T’ push-ups, right arm: 2 sets of 15 reps @ 211, 90 sec rest
B1: Mixed grip chins: 2 sets of 5-6 reps EACH SIDE @ 222, 30 sec rest
B2: Dips: 2 sets of AMRAP @ 211, 30 sec rest
B3: Prone jackknife: 2 sets of 10-20 reps @ 232, 30 sec rest
C1: Pike push-ups: 2 Sets of AMRAP @ 222, 30 sec rest
C2: Reverse crunch: 2 sets of 15-20 @ 111, 30 sec rest
http://www.elitefts.com/documents/body_barbell.htm
Workouts
Lower Body
A1: Bulgarian split squat: 2 sets x AMRAP each leg @ 333, 30 sec rest
A2: Hip thigh extension: 2 sets x AMRAP each leg @ 333, 30 sec rest
B1: Partial co-contraction lunge: 2 sets x AMRAP each leg @ 333, 30 sec rest
B2: Step-up: 2 sets x 15-20 each leg @ 201, 30 sec rest
C1: Single leg partial squat: 2 sets x 15-20 each leg @ 333, 30 sec rest
C2: Single leg RDL: 2 sets x 15-20 each leg @ 333, 30 sec rest
D1: Single leg squat: 2 sets x AMRAP each leg @ 303, 30 sec rest
D2: Single leg deadlift: 2 sets x AMRAP each leg @ 303, 30 sec rest
Upper Body
A1: ‘T’ push-ups, left arm: 2 sets of 15 reps @ 211, 30 sec rest
A2: Inverted row: 2 sets of AMRAP @ 211, 30 sec rest
A3: ‘T’ push-ups, right arm: 2 sets of 15 reps @ 211, 90 sec rest
B1: Mixed grip chins: 2 sets of 5-6 reps EACH SIDE @ 222, 30 sec rest
B2: Dips: 2 sets of AMRAP @ 211, 30 sec rest
B3: Prone jackknife: 2 sets of 10-20 reps @ 232, 30 sec rest
C1: Pike push-ups: 2 Sets of AMRAP @ 222, 30 sec rest
C2: Reverse crunch: 2 sets of 15-20 @ 111, 30 sec rest
for the exercises pop them in youtube if you need demo's
AMRAP - as many reps as possible
@333 - this is the lifting tempo of each exercise so youll lower down in 3secs, hold the mid point for 3secs then lift back up in 3secs or whatever the exercise dictates...make sense?
for a total beginner i'd modify it a little to a full body type routine:
mon - bulgarian split squat alternated with inverted rows with palms facing down...hip thigh extension alternated with regular push ups
wed - partial co contraction lunge alternated with inverted rows with palms facing you...single leg romanian deadlift alternated with reverse crunch
fri - step up alternaed with dips...single leg squat (as far down as you can get onto a bench if needed) alternated with prone jack knife
at the end of each session do some cardio intervals alternating 1min easy/1min hard x 15mins including 3min warm up/down
if you want to go tue and thu then simply do 3min warm up...1min @90% intensity...2mins at 50% x 3 cycles...3mins at very slow pace (deliberately very slow)...15 - 20mins at 50% intensity
AMRAP - as many reps as possible
@333 - this is the lifting tempo of each exercise so youll lower down in 3secs, hold the mid point for 3secs then lift back up in 3secs or whatever the exercise dictates...make sense?
for a total beginner i'd modify it a little to a full body type routine:
mon - bulgarian split squat alternated with inverted rows with palms facing down...hip thigh extension alternated with regular push ups
wed - partial co contraction lunge alternated with inverted rows with palms facing you...single leg romanian deadlift alternated with reverse crunch
fri - step up alternaed with dips...single leg squat (as far down as you can get onto a bench if needed) alternated with prone jack knife
at the end of each session do some cardio intervals alternating 1min easy/1min hard x 15mins including 3min warm up/down
if you want to go tue and thu then simply do 3min warm up...1min @90% intensity...2mins at 50% x 3 cycles...3mins at very slow pace (deliberately very slow)...15 - 20mins at 50% intensity